The Humble Yoga Block
Ever wondered how versatile, creative and effective the yoga block can be? Read on to discover more from teacher and studio Karma Yogi Liz.
There is a misconception that the yoga block is only for beginners, however it has a wide variety of uses for different postures and practitioners — and could be your new best friend on the mat.
The yoga block was first introduced to my practice to improve the alignment of my spine in Sukhasana (Easy Pose). This posture requires a crossed-legged position on the floor, with the shins parallel to each other and the feet flexed under the knees. Commonly in this posture, tight hips can cause the knees to come higher than the hips, which can cause poor spinal alignment whilst seated. However, sitting on a yoga block or two side-by-side, can help lift the pelvis, which enables the hips to be in line with the knees or ideally above them, and creates length in the spine and improves seated posture and stability. This same concept applies when having the block under the pelvis for Paschimottanasana (Seated Forward Fold) and Upavistha Konasana (Wide- Angled Seated Forward Bend) as it both enables space in the hips and improved spinal alignment.
For Setu Bandha Sarvangasana (Bridge Pose), the block can provide an added level of challenge when placed in between the thighs. This version of Bridge not only ensures that the knees are in line with the hips but it also targets the hip adductors (inner thighs) and strengthens the back muscles, glutes and hamstrings!
Conversely, the block can be placed under the sacrum, whilst in Bridge, which provides a restorative version to the pose through helping support the lower back as it opens the chest, shoulders and front body. Using props — and the block in particular— for restorative poses can enable longer holds, which are supportive and avoid risk of injury.
As a means to bring the ground closer to the body and help with alignment, blocks can be used in standing postures such as Utthita Trikonasana (Triangle Pose) and Utthita Parsvakonasana (Extended Side Angle). I particularly like using a block for these postures to enable a different sensation and more space in the body. Take Extended Side Angle for example, a posture which requires open hips and strength in the legs, as well as awareness in the upper body. Instead of placing the forearm on top of the front thigh, position the block in front of or behind the front foot and place fingertips onto the block, whilst the upper arm is lifted by the side of the ear.
Beginners or regular practitioners may benefit from this variation as the block acts as a reference point to ensure the hips and chest are open and in line with each other. The longer I practice with blocks, the more curious and confident I become. I especially like using them for balance postures, such as Warrior III or Ardha Chandrasana (Half Moon). For example, in Warrior III, you can position the blocks at the front of the mat, at arms reach. Ground down through the standing leg, extend the lifted leg back in line with the hip and press down with the hands onto the tops of the blocks. The additional support of the blocks can help build strength in the legs, core and arms, improve range of movement to the hips and help with alignment and balance.
For regular practitioners, the yoga block can enable a deeper expression of a pose such as Paschimottanasana (Seated Forward Fold). Practitioners may benefit from placing a block in front of their feet and use this to enable a deeper version of the pose.
Whether you are grabbing a wooden, cork or foam block, these small but absolutely necessary props can really help guide you in many ways. It’s also important to remind ourselves that everybody and ‘every body’ is different, but through listening to our body and mind during our practice, we can strive for further improvements to alignment, strength, agility and letting go.
- Written by Liz Witts